MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
7 min amrap
30 sec easy bike
3 World’s Greatest Stretch (each side)
5 Down Dog/Seal Pose Transitions
3 Box Step-ups (each side)
5 Back Squats (empty bar – begin to build for strength)
**2. Strength Prep**
10:00 – 12:00
After Warm Up, athletes should aim to start around 60%. Remember, for 1RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, do not add weight. The goal should be to find a 1RM in 5-8 working sets.
**3. Workout Prep**
2 Rounds
10 Sec. Assault Bike (Workout Pace)
2 Burpee Box Jump Overs
* Hop right back on the bike and get it moving *
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Weightlifting
Back Squat
Max out day! Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace and weights jumps when you reach around 80-85%.
Try and reach a Max in 6-8 working sets (not including light warm up sets). Only allow yourself 2-3 misses before calling it (don’t want any injuries)
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
10/8 Calorie Assault Bike
10 Burpee Box Jump-overs (24/20)
* Echo Bike Calories – No Change
Target number of Rounds: 4 rounds +
Minimum number of Rounds before scaling: 3
Athletes will be fatigued in legs from bike (making jumping difficult) so athletes should be prepared to find a steady pace to chip away at these reps and be mindful that the BBJO will be a bit more challenging due to the added fatigue from round to round in the workout.
FIT: Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
8/7 Calorie Assault Bike
8 Burpee Box Jump-overs (20/16)
Athletes will be fatigued in legs from bike (making jumping difficult) so athletes should be prepared to find a steady pace to chip away at these reps and be mindful that the BBJO will be a bit more challenging due to the added fatigue from round to round in the workout.
Accessory Work
ROMWOD (No Measure)
ROMWOD